Name: Playbook - Steven Goldsmith - Shoulders
Uploaded: 2021-01-18T11:46:50.900Z
Duration: 60 min
Description: Shoulders

Increase weight every set. Sitting down w/ feet flat on floor & slightly behind knees. Grab bar wider than shoulder width. Pinch shoulder blades together to keep chest lifted. Press the barbell up & rotate hands forward to avoid extra stress on wrists. Slowly lower bar for 3 secs towards chest as elbows lower towards rib cage. Stop when elbows are a few inches below shoulders (bringing barbell all the way to chest puts unneeded pressure & stress on shoulders & elbows). Press barbell overhead in one second & squeeze shoulders as hard as possible. Repeat. 

TIPS:

•Keep natural curvature in lower back, not overly arching at any time throughout the movement. 

•USE YOUR LEGS! Drive legs into ground like you would performing a squat, squeezing glutes, quads and abdomen.

Seated Military Press

Seated on chair or bench w/ back support, feet flat on floor under knees (or slightly behind), hold 2 dumbbells in front of upper chest, elbows bent & palms facing you. Simultaneously press dumbbells over head as you rotate palms to face front. Continue to press until dumbbells are fully extended over head, close together but not banging into each other. Pause. Reverse & lower to starting position. REPEAT. 

TIPS:

•Drive feet into ground & contract legs to engage core & support. 

•Keep natural curvature of power spine throughout movement. 

•At start/end position, keep elbows in, next to rib cage. 

•Pecs should be involved & contracting like a chest fly on the negative, when elbows squeeze in & palms rotate to face body. 

•When it gets to the sticking point, squeeze legs, glutes & abdomen harder, driving heels into ground like you would performing a squat.

Arnold Press

Standing with feet shoulder width apart, hold a dumbbell in each hand w/neutral grip. Bend elbows a bit, pinch shoulder blades together & hinge upper body slightly forward to protect lower back. In one count raise arms until dumbbells reach should height. (arms will pivot down to face the floor as you raise dumbbells). Pause for one count then lower to starting position for 3 seconds. Repeat. 

TIPS:

•Don’t use momentum by pushing shoulders and arms toward ground before raising dumbbells. 

•Keep slight hinge forward even at top of contraction (a common mistake is to arch upper body back putting extra pressure on spine). 

•Pull belly button to spine and squeeze glutes/quads/hammies to work core & stabilize. 

•Movement only happens at shoulder joint.

Lateral Dumbbell Raises

Stand with feet shoulder width apart, soft knees & slight hinge forward from waist. Grab EZ Bar with underhanded grip (palms facing up). Keep slight bend in elbows and raise bar to shoulder height in one count. Pause. Lower slowly for 3 seconds to starting position. Repeat. 

TIPS:

•Don’t lean back and arch lower back as you lift the bar. 

•Pull belly button into spine, squeeze glutes and legs and keep slight hinge forward at waist at all times. PROTECT YOUR LOWER BACK. 

•Leaning back also creates momentum to assist in raising bar. Keep all work in your shoulders!

EZ Bar Front Raises 
(Palms Up)

Set cable to highest setting on both sides (no handles or attachments needed). R hand grabs left cable & L hand grabs right cable so cables criss cross. Stand in center (equidistant from each side) & walk back about 3 steps. Take feet shoulder width apart and soften knees, hinging forward slightly at waist. Starting w/hands at head height, about shoulder width, bend elbows slightly & pull elbows back and down for one count until about shoulder height. Pause, Squeezing lats down and shoulder blades together. Slowly return to starting position for three seconds. Repeat. 

TIPS:

•Don’t allow yourself to arch back and put pressure on lower spine. 

•Movement only hinges at shoulder joint. Arms stay still. Common mistake is to flex/straighten elbow at bottom to go further.

Rear Delt Cable Crossover

Laying face down on an incline bench, balls of feet planted on floor, hold one dumbbell in each hand w/a neutral grip. Bend elbows slightly, pinch shoulder blades together & in one count raise dumbbells until shoulder height w/palms facing floor. Pause. Slowly lower for 3 seconds. Repeat. 

TIPS:

•Keep shoulder blades pinched together even at starting/ending position. If shoulders round forward and chest collapses, work is taken out of rear delts and traps. Maintain a contraction throughout. TIME UNDER TENSION to get the most out of these movements. 

•Only movement happens at shoulder joint. Elbows never flex/straighten. 

•Think of leading movement with elbows on the positive movement. 

•Squeeze thighs together into bench for core strength. 

•Don’t raise chest off bench at top of contraction to assist. Puts too much pressure on lower back and assists by using momentum.

Chest Supported Reverse Dumbbell Fly

Shoulders

Braigen Sorensen

Jenny

Best chest workout so far on Playbook 🔥

Mohammad Ben Essa

Dumbbell Chest Blaster

Beni

Back

It was exactly the start I needed. 60 yr old needing to restart a fitness plan and strength I’ve neglected. Though simple in its approach by no means easy once you’ve left yourself unchecked. Right amount of challenge where you can add or reduce the weight to match your abilities.

Shoulders

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